Reminder: CFEC will be closed this weekend, as CrossFit HQ will be holding their Level 1 Seminar at our gym.  We will hold a class at 6:15 on Saturday, only.  Thank you for your cooperation.

Level 1
EMOM for 15 minutes
1st minute: 3 Overhead Squats
2nd minute:  10 GHD Hip Extensions
3rd minute:  6 KB Windmills  3/3
+
4 – 6 – 8 – 10 – 12 reps of:
Thrusters  95#/65#
Alternating Front Rack Lunges
Pull Ups
Burpees over Bar
Post loads for OHS, KB’s and time.

Level 2
EMOM for 15 minutes
1st minute: 1 Hang Power Snatch + 1 Overhead Squat
2nd minute: 5 Chin to Fists Pull Ups
3rd minute: 6 KB Windmills 3/3
+
21 – 15 – 9
Strict HSPU
Box Jumps 30″/24″
Push Ups
Goblet Squats  70#/53#
Post Sn,KB loads and time.

Barbell Club
Bench Press: Max reps in 5 sets  185#/125#
+
Good Mornings  5 X 6
Post loads.

CrossFit Old School
5 Sets
500m Row Sprints; Rest 2 minutes between efforts.
Rest 3 minutes
5 Sets
250m Row Sprints; Rest 1 minute between efforts.
Post average time for both distances.